Ive tried many methods of training, from high intensity, bulgarian weightlifting, linear classic periodisation,conjugate method… All deliver some gains but frequent training works the best for me. My goals are to become strong, fast,leaner with loads of muscle to show for it, but most of all I wat to develop the capacity to do large amounts of work frequently.This work capacity helps me in my sport (I box and play rugby) and it helps me train more frequently in order to achieve my goals. I train daily and whenever I lose a bit of strength I take a DAY OR TWO OFF.
My advice to you is vary your exercises frequently,as soon as your workload on an exercise decreases switch it, also vary your reps, some days you feel like crap and yet you are strong in the gym other days you had a good nights sleep, and are keen and ready to train yet you are weak in the gym, this happens. The key is a long term upward trend in the amount of work you do. If i want to peak my strength, Ill take two days off, cut the volume and add more weight.The rules I follow are these: never train close to failure, cut the volume or weight or change the exercise when it stagnates, take a day or two off when you are beat, train as frequently as you can without depleting yourself. Here is what I do at the moment:
all sets and reps after warm up
SQUAT 5X5: at one weight, when i get all the reps I add weight and drop the reps, until i get 5x5
Bench Press: as above
Shrugs 3 x 20
barbell curl 3x20
front squat 5x5
Dumbell bench press 3 x20
dumbell shrugs 3 x20
hammer curls 3x20
dumbell skull crushes 3x20
bench press 5x5
narrow grip bench press 1x20
barbell curls 3 x20
start at day one again
I usually do plenty of dumbell snatches and overhead squats but ive given those two a rest for the past 10 days. I usually train 6 days a week, but ive trained as many as 10 days in a row without going stale and as little as 1 day on and 3 days off. go by how your body allows you. I also run 2km straight after training or i box 2 rounds with my sparring partner. I do abs twice a day.
My whole training session is done in less than 40min. Remember failing to adapt to training is adapting to training, I think the mighty Louie Simmons said that.